How long will it take me to get the body I want? I want this yesterday!

By the time people make contact with me, they have already decided that enough is enough.  They’re tired of looking in the mirror and seeing a frumpy person looking back at them.  They’re tired of feeling lethargic.  And they are sick of being in a state of unfit!

So it never surprises me when people ask me, “How long is it going to take me to get the body I want?  I want this yesterday!”


We live in a society of instant gratification.  If you want something, you can go and get it.  After all, that’s what the commercials and advertisers tell us daily, right?

Most of the time, that is the case.  The thing is though, when it comes to your goals concerning getting the body you want and getting the fitness you want, it takes time.  Ask yourself this key question, “Did you get to your current state of being a few – or a lot – of pounds overweight overnight?”

“Did you get yourself to your current state of being so unfit overnight?”

The answers will always be NO!

It takes time to put on weight.

It takes time to lose fitness.

It takes time to become unfit.

None of this stuff happens overnight.  And none of it can be fixed overnight.

And that is why you need to really accept this reality.  The reality is that all damage that takes time to create, will take time to reverse.

If you want to reverse a trend of weight gain and lose the weight, it will take time.

If you want to reverse a trend of unfitness and gain fitness, it will take time.

The moment you accept this reality is the moment you can set yourself on a path to reversing it and getting the results you want.

Understand it will take time, and then work with your personal trainer to achieve those goals you want.

If you go down the path of wanting the instant results, the instant gratification – the great results with little effort and in next to no time – you won’t get the results you want.

Accept that it takes time to do damage.  Accept that it takes time to reverse damaging trends.

And you will be well on your way to achieving the body and fitness goals you want!

Talk to your fitness trainer about what your goals are, and ask them for a realistic time frame.  You must be realistic when it comes to what you can achieve and the time it will take.  Don’t set yourself up for crazy expectations that are unrealistic.  You cannot lose 30lbs in one month.  You cannot get the fitness you want in just one week.

It will take you some time.  When you learn this and take it onboard, you will be in the right frame of mind to stick to the plan your fitness trainer sets for you – and achieve your goals in the time needed to achieve them.

So relax and understand this.  Be easy on yourself by being realistic with your goals.  As Pantene said, “It won’t happen overnight, but it will happen.”

 To speed up the time in getting the body you want CLICK HERE

All About Squats and Why Baby Boomers Should be Doing Them

Have you done some squats today? Bending down to pick up that chip off the floor doesn’t quite count! Seriously though, you may not realize just how beneficial doing squats can be and why you should be doing them. The more you know about what squats can do for you, the sooner you will want to get them worked in to your exercise routine!

The squat is so beneficial to the body because it ends up using most of the muscles in the body all at once. You get a complete body workout when you engage in a set of squats. You can’t beat the return on time investment with squats. In addition, doing squats can help the baby boomer, and others, avoid having weak glutes and a weak torso, and it can help build strength and increase mobility. What’s not to love?

Squats can be done a number of different ways, with all of them providing great benefits. All squats have one thing in common though; they involve using those muscles that are around the knees and hips, as well as all the joints that are below the belt.

Some things that are important to remember in order to do squats the right way and avoid injury include:

Your knees should always be in line with your feet and hips while you are squatting. Keep in mind that your knees are going to follow in the direction that your feet are going. Because of this, it is important to keep feet straight so that your knees go straight, helping to avoid possible tendon and ligament injuries.

It is best to wear running shoes when you are doing squats. They will give you the support that your ankle needs to properly engage in the squats.

Try to always maintain a neutral spine position during each squat. This means you will want to avoid flexing or extending your back out as you squat.

Always keep good posture while squatting and keep your chest in what is considered a “proud” state. Keep your heels to the ground and do the squat using your hamstrings.

When you first start doing squats, you will want to keep it to a minimum and slowly progress to doing more. If you are not sure how many you should be doing for your current fitness level, ask a personal trainer. When I work with my clients, I assess where they are at and where they want to go and create a safe goal for progression.

Squats can be a great way to improve your fitness level and increase mobility. Working them into you routine, you won’t be disappointed with the results!

Thinking About Lap-Band Surgery? Think again!

Each year there are millions of people who consider getting lap-band surgery. Many of them decide in favor of it and go through with the risky procedure. Problem is, some of them don’t make it because they end up dying from the procedure or some form of complication following it. There are so many reasons why lap-band surgery is not the way to go!

Lap-band surgery, also referred to as laparoscopic surgery or gastric bypass surgery, is a surgical procedure that takes about four hours. Through it, a surgeon essentially alters the size of your stomach so that it can’t hold as much food. In theory, this is supposed to make you eat less, so t you take in fewer calories and end up losing weight. However, it doesn’t always work out as smoothly as planned.

Some people never make it off the operating table when they go in for lap-band surgery. Imagine, families losing someone they love simply because they were dying to be thinner. It’s a needless death that never needs to happen. In addition, there are many risks that come along with the lap-band surgery, including vomiting if you eat too much, repeat maintenances surgeries, anemia, osteoporosis, gastritis, kidney stones, and dumping syndrome, where your food moves too rapidly through your body.

The real problem with weight issues lies in things that can’t be fixed with a lap-band surgery. No surgery will address the causes of what made someone gain the weight in the first place. Emotional eating, improper nutrition, and not exercising are all things that the lap-band surgery does nothing to correct.

If you or someone you know is considering lap-band surgery, I urge you to choose not to do this. That temporary fix will cost you thousands of dollars, will put your health and life at risk, and will not get to the root of the problem or teach you how to adopt a healthy lifestyle that leads to maintaining fitness.

What does work to get, and stay, fit is to work with a personal trainer. A personal trainer will guide you on the path of health by assessing where you currently are and creating a plan to safely help you progress and get to where you need to be. Forget the risks, going into debt, and problems that come with lap-band surgery. Doing it the natural way will leave you feeling better and your pocketbook with money with which you can take a relaxing vacation. Commit to working out and becoming fit and it will happen!


My Trip to the Rolfer/Structural integration specialist and What It Can Do For You

Have you heard of rolfing, or structural integration, before? Many people haven’t, but the more you learn about it, the more you will love it. I recently made a trip to see the rolfer and left feeling great! I couldn’t wait to share that experience with you and recommend you make an appointment with a rolfer to see what they can do for you!

Structural integration is a process whereby a rolfer, someone certified to provide the rolfing, will work on your connective tissue in order to help bring about benefits in a variety of ways. They will release tension, realign your balance and body, and help to create an overall great feeling. This is especially helpful for baby boomers who may be interested in improving their mobility or becoming more balanced.

Through structural integration, you can address a wide variety of issues, such as reducing pain, helping to recover from injuries, relieve stress, restore flexibility, and even get rid of headaches. The benefits of what it can do for your health are far reaching.

The process of structural integration is recognized in 27 countries around the world. Increasingly people are starting to learn about it, give it a try as a natural form of therapy, and gain benefits from doing it. From chronic stress and pain to improving balance, the benefits of structural integration are impressive!

So just what happens when you visit the rolfer? Think of it as a combination of massage and yoga, only you are the center of attention, and it is being done to you, rather than you being the one that is doing it. You will relax and let the experienced rolfer work their magic to help you address problem areas on your body.

Structural integration can also give you more energy. When you think about it, a massage therapist works with muscles, while a chiropractor works with the bones, in that same context, a rolfer is someone who works with the connective tissue. It’s a good idea to plan on seeing the rolfer more than once because each time you meet with them, they will push the limits further, helping to go deeper and reach more connective tissue.

Do yourself a favor and see a rolfer. You will most likely end up liking it, feeling great, and you may address some of those issues that have been bothering you. If you are not sure where to find a rolfer in the Portland Or area, search this “” online rolfing database to find one in your area.  Here is were I go Rolfing is a great way to help the baby boomer get a tune-up. Happy rolfing!